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| Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 6-30-04 The Facts About Fat Is there such a thing as good fat? For years we have been told that we should limit the amount of fat in or diets in order to help keep cholesterol levels in check. The fact is, we need some fat in our diet. Fat provides important vitamins like A, D, E and K. It also provides more calories than carbohydrates or proteins. Are you aware that there are actually several types of fat and that some of them can even have beneficial effects on heart health? Unsaturated fats, such as monounsaturated and polyunsaturated can have positive health benefits when consumed in modern quantities. Other fats however can have a detrimental effect on your heart health. These are saturated and trans fatty acids. Food containing these should be used sparingly. All fats, however, are a concentrated source of calories, so they can have a harmful effect on your weight. Fat, in general, should be eaten in moderation when choosing foods with fat, choose those higher in monounsaturated and polyunsaturated fats. So where can you find these fats, both good and bad? The Types of Fat Unsaturated Fats- Monounsaturated fat can be found in foods such as olives and many kinds of nuts, avocados, peanut butter and many types of high fat fish such as, salmon, and tuna. Polyunsaturated fats can be found in oils such as sunflower, cottonseed and soybean. Monounsaturated and polyunsaturated fats help lower your LDL (bad) cholesterol when used in place of saturated fat. They may also maintain or raise HDL (good) cholesterol levels. Saturated Fats- Food like cheese, whole milk, ice cream, butter, creams (sour cream for example), red meats, pork, processed meats like bacon or pepperoni, and tropical oils (coconut and palm) are high in saturated fat. Your intake of these types of food should be low. Less than ten percent of your total calories each day should be from saturated fats. These fats can cause your blood cholesterol levels to rise, increasing the risk of heart disease. Research indicates that saturated fats can increase the likelihood of certain forms of cancer such as prostate and colon cancer, according the American Cancer Society. Trans Fatty Acids- Can be found in food that contains hydrogenated vegetable oils. Hard margarines (the stick form in particular) shortenings, and some baked goods or fried food may contain trans fatty acids. Trans fatty acids are being studied; they seem to act in the body similarly to saturated fat. Now regulations have been proposed which would list trans fat on food labels as saturated fat. Reducing the Fat in Your Diet *Limit the use of solid fats, such as butter, hard margarines, lard and partially hydrogenated shortenings. Use vegetable oils as a substitute. *Choose fat-free or low-fat dairy products, cooked dry beans, fish, lean meats and poultry. *Eat plenty of grain products, vegetables, and fruits daily. *Use the nutrition facts label to help choose foods lower in fat, saturated fat and cholesterol. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 6-23-04 The Importance of Eating A Healthy Breakfast Whether you are young or old, there is no question that you should start each day with breakfast. Breakfast is considered by many to be the most important meal of the day, yet it is the meal most often skipped. Some people don’t make time for breakfast because of their rush to get to school, work or a misguided dieting effort. Eating a healthy breakfast each morning plays an essential role in helping keep you feeling full and promotes healthy metabolic functions, which are important for weight management. Not all breakfasts are created equally, grabbing a doughnut and a cup of coffee does not qualify as a healthy breakfast. Here are some bits of information that may benefit you: *According to the American Dietetic Association, starting your day by eating a healthy breakfast can actually help people lose weight or maintain their weight better than those who choose not to eat breakfast each day. *The National Institutes of Health recommend eating breakfast every day because people who do are less likely to overeat later in the day. *Regular breakfast consumption is a common characteristic of people who have successfully lost weight and kept it off. *Oatmeal is an ideal food to incorporate into a healthy diet for those trying to control their weight. The fiber in oatmeal slows down digestion, which helps you feel fuller, longer. The ideal breakfast should contain unrefined complex carbohydrates, protein and a small amount of fat. The problem with the doughnut and coffee breakfast is that it consists of mostly refined carbohydrates and caffeine, with very few unrefined complex carbohydrates or protein. Instead, choose foods that are rich in unrefined carbohydrates. Foods that are high in unrefined carbohydrates are loaded with fiber and other vitamins plus minerals which help you digest your food. While all foods can give you some amount of energy, protein-rich foods help manage blood sugar fluctuations, thereby preventing spikes and crashes that can leave you feeling hungry and drained. You should choose lean sources of protein for breakfast such as soymilk, tofu, low-fat dairy products, egg whites, egg substitutes or lean meat. Fats are an important component of a healthy breakfast. Your body requires fat in order to function properly, and it also helps you feel full. Heart-healthy monounsaturated and polyunsaturated fats are your best choice. Olive, canola, nuts and peanut oils provide heart-healthy fats. Starting your day with a healthy breakfast can help you maintain your focus and energy for the rest of the day, and help your appetite as well. If you have been making poor breakfast choices, or skipping it altogether, it is time for you to change your ways and start sitting down to a healthy breakfast each morning. Your body and mind will thank you for it! Building A Healthier Breathitt Co. One Step At A Time 6-17-04 By: James Elliott Turner II, Breathitt Co. Health Department Watch Out For Snakes!!! Snakes are perhaps the most feared and hated animals in Kentucky. Each year, nearly 7,000 people receive poisonous snakebites in the United States. As a result there were 15 fatalities, placing the chance of survival at roughly 499 out of 500. Even a bite from a so-called “harmless” snake can cause infection or allergic reaction in some people. People who frequent wilderness areas, camp, hike, picnic or live in snake inhabited areas should be aware of the potential dangers posed by venomous snakes. Of the 33 snakes species found in Kentucky, only three are poisonous. Copperhead – the most common poisonous snake in Kentucky. Cottonmouth – mainly found in western Kentucky along creeks, ponds, lakes, riverbanks. Rattlesnake – not as common in eastern Kentucky as they once were. Because snakes are cold-blooded, snakes must rely on behavior to regulate their body temperature. During the hot part of the day, snakes move to shaded areas, and on cool days they sun themselves on rocks or in open warm areas. Snakes often seek out paved roads where they are attracted by heat from the road surface. Snakes also live in damp, dark, cool places where food is abundant. Likely places around homes to find snakes include. 1.Firewood stacked directly on the ground. 5.Old lumber or junk piles 2.Gardens and flower beds with heavy mulch. 6. Untrimmed shrubs 3. Unmowed and unkept lawns, abandoned lots. 7. Pond and streams banks Cluttered basements, attics with a rodent, bird or bat problem. How to avoid snakebites Snake do not go around looking for people to bite. If we are sensible, we can drastically reduce are chances of getting snakebite. Do not play with snakes: Usually a person is bitten when holding or picking up a snake. Never play with snakes: Remain at a safe distance, no nearer than two snake body lengths Do not play with a “dead”snake: The snake may only be injured, stunned or playing dead. Even if a snake is dead, nerves can cause the jaws to open and close. Use common sense and dress properly when going into habitats frequented by snakes. Boats and pants should be worn in the woods. Do not put hands or legs in places not first visually examined. What are symptoms of poisonous bites? While each individual may experience symptoms differently, the following are the most common symptoms of poisonous snakebites. *bloody wound discharge *fang marks in the skin and swelling *burning *severe localized pain *diarrhea *convulsions *fainting *dizziness *blurred vision *excessive sweating *fever *increased thirst *rapid pulse *numbness and tingling *loss of muscle coordination *nausea and vomiting Treatment of a snake bite. 1.Call for emergency immediately and keep the victim calm: There is an excellent chance for survival. Many snakebites are “dry bites” and don’t inject venom. Cooperheads cause the majority of snakebites in KY. Their bites are almost never fatal and fewer than 10% of rattlesnakes are lethal. 2. Have the victim lie flat without moving. 3. Remove the jewelry: Swelling can progress rapidly, so rings, watches and bracelets can be a problem. 4. Keep the stricken below the heart. 85% of all bites are below the knee. 5. Get the hospital as quickly as possible. 6. Get a tetanus shot. 7. Don’t cut the wound: This almost always causes more damage 8. Don’t use a tourniquet: This isolates the venom in a small area 9. Don’t use alcohol orally: It speeds the heart and blood and reduces the body’s counter-acting ability. 10. Don’t use ice: Freezing the stricken limb has been found to be a major factor leading to amputation. 11. Don’t use whiskey: Studies have proven that pouring whiskey on the bite may cause additional damage. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 6-15-04 Important Safety Tips: A Matter of Life or Death Here are some very important safety tips that may save your life one day. Share this information with your husband or wife, your children and everyone you know. Over the past couple of years, more and more people are being kidnapped/abducted. It never hurts to know what to do in case you’re ever in a situation like this. 1.Your elbow is the strongest point of your body. If you’re in a dangerous situation and close enough to the person, use it. 2.If a robber asks for your wallet or purse, DO NOT HAND IT TO THEM! Toss it away from you…. Chances are the robber is more interested in your wallet or purse than you, and they will go for the wallet or purse. Run as fast you can in the other direction. 3.If you’re ever thrown in the trunk of a car, kick out the back taillights and stick your arm out of the hole and start waving like crazy. The driver won’t see you, but everybody else will. This has saved lives. 4.Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit (doing their checkbook, or making a list, etc. DON’T DO THIS!) The predator will be watching you, and this is the perfect opportunity for him to get in on the passenger side and put a gun to your head and tell you where to go. AS SOON AS YOU GET IN YOUR CAR, LOCK THE DOORS AND LEAVE. 5.A few notes about getting into your car in parking lot, or parking garage: *Be aware: look around you, look into your car, at the passenger side floor, and in the back seat. *If you’re parked next to a big van, enter your car from the passenger door. Most serial killers attack their victims by pulling them into their vans while the women are attempting to get into their vehicles. *Look at the car parked on the driver’s side of your vehicle, and the passenger side. If a male is sitting alone in the seat nearest your car, you may want to walk back into the mall, or work, and get a guard/policeman to walk you back out. It’s always better to be safe than sorry and better paranoid than dead. 6.Always take the elevator instead of the stairs if you’re by yourself or in an unfamiliar place. (stairwells are horrible places to be alone and a perfect crime spot) 7. If the predator has a gun and you are not under his control, ALWAYS RUN! The predator will only hit you (a running target) 4 in 100 times; and even then, it most likely will not be a vital organ. RUN! 8. Most women are always trying to be sympathetic: STOP! It may get you raped, or killed. Ted Bundy, the serial killer, was an established, well-educated man, who ALWAYS played on the sympathies of unsuspecting women. He walked with a cane, or a limp, and often asked “for help” into his vehicle, which is when he abducted his next victim. 9. If you hear a crying baby on your porch at night “whatever you do, DO NOT open the door.” Do not open the door because it is believed to be someone who uses a baby’s cry recorded to coax women out of their homes thinking that someone dropped off a baby. The crying baby theory was mentioned on America’s Most Wanted this past Saturday when they profiled a serial killer in Louisiana. Building A Healthier Breathitt Co. One Step At A Time 6-4-04 By: James Elliott Turner II, Breathitt Co. Health Department Smokeless Tobacco; an unsafe alternative Smokeless tobacco is not a safe alternative to cigarette smoking. Smokeless tobacco includes snuff, a finely ground version of processed tobacco, and chewing tobacco in the form of shredded or pressed bricks, called plugs, or rope-like strands called twist. Users “pinch” or dip tobacco and lace a wad in their cheek between their lower lip and gums. Smokeless tobacco, often romanticized in old western movies and seen being used by baseball players, is a highly addictive form of tobacco. Smokeless tobacco can cause cancer, damage teeth and gums, and have a negative social impact. Smokeless tobacco is NOT safer than smoking. Some wrongly believe that smokeless tobacco is safer than smoking cigarettes. But smokeless tobacco is more addictive because it contains higher levels of addictive nicotine than cigarettes and can be harder to quit than cigarettes. One can of snuff delivers as much nicotine as 60 cigarettes. Smokeless tobacco contains many chemicals and additives that cause addiction and cancer. Some of the early warning signs of cancer are: a sore that bleeds easily, but does not heal, a lump in the mouth or neck, soreness or swelling that does not go away, and a white patch in the mouth that does not heal, trouble chewing, swallowing or moving your tongue or jaw. Young people who start chewing tobacco are 4-6 times more likely to develop oral cancer than non-users and are more likely to take up smoking. Smokeless tobacco also contains carcinogens (cancer causing agents) N-Nitosamines and formaldehyde, as well the unsavory additives Polonium 210, Cadmium, Cyanide, Arsenic, Benzene and Lead. A person that chews tobacco should see their dentist at least 3-5 times a year because any type of oral cancer that is caught early enough will have a much higher cure rate. Smokeless tobacco causes numerous dental problems as well. The grit and other irritants in the product cause the teeth to erode, and gums to recede. The jawbone under the gums can also be damaged, and cause the teeth to become loose or fall out. Smokeless tobacco can permanently discolor the teeth and its high sugar content increases tooth decay. Brushing your teeth will not make this go away. Smokeless tobacco can also decrease the ability to smell and taste food. The social effects of smokeless tobacco use are also worth noting. The bad breath and cosmetically unappealing teeth, coupled with constant spitting, can have a negative effect on your social life. Tobacco juice stains can get on your clothes, furniture or on your car’s upholstery. If you’re a smokeless tobacco user, here are some tips to help you quit. Pick a date to quit, and follow through. Ask friends and family members to give you support to help you quit the habit. Consider nicotine patches or gums. Try to step down the dosage by switching to a brand that has lower nicotine. Choose a substitute to smokeless tobacco such as gum or hard candy (preferably sugarless) or sunflower seeds. Always remember that you have the power to quit this dangerous habit, and enjoy a healthier life. The Breathitt Co. Health Department can help. Beginning on June 8, there will be Cooper-Clayton smoking/chewing cessation classes at the College Avenue Building, Lees College room 108 at 5 p.m. For more information, call James Elliott Turner or Rebecca Sharp at 666-52-74 or toll free Building A Healthier Breathitt Co. One Step At A Time 5-20-04 By: James Elliott Turner II, Breathitt County Health Department Watching TV can ‘rewire’ babies’ brains, study warns Very young children who watch television face an increased risk of attention deficit problems by school age, a study has found, suggesting that TV might over stimulate and permanently “rewire” the developing brain. For every of hour television watched, two groups of children, ages 1 and 3, face a 10 percent increased risk of having attention problems at age 7, the study found. The findings bolster previous research showing television can shorten attention spans and support American Academy of Pediatrics recommendations that youngsters under 2 not watch television. Other studies have shown that watching TV can be associated with obesity and aggressiveness. The study, in the April issue of Pediatrics, involved 1,345 children in government-sponsored national health surveys. Their parents were questioned about the children’s TV viewing habits and rated their behavior at age 7 on a scale similar to measures used in diagnosing attention deficit disorders. Certain Foods May Help Prevent Diseases Scientists believe that certain foods help prevent diseases. Oats carry the first approved food-specific health claim for their role in heart health. Sweet potatoes, winter squash, and carrots may help against prostate cancer. Tomatoes contain a substance that appears to protect against cancers of the digestive system and cervix. Broccoli, brussel sprouts, spinach, kale and egg yolks, contain an agent that may lower the risk of developing macular degeneration, a serious eye disease that affects a third of older adults over 75. Here is a brief introduction to some substances you may want to know about. *Antioxidant vitamins: Our bodies contain substances called free radicals that move around and attack healthy cells. Weak cells are more likely to succumb to cancers, cardiovascular disease. Antioxidant vitamins, such as vitamins E, C, and carotendids, provide a defense for free radicals. *Researchers now know that vitamin E is an important protector of our health. This vitamin is found in whole grain cereals, wheat germ, bread, vegetable salad dressings, margarine, seeds, nuts, dried beans, and peanut butter. *Vitamin C is found in oranges, grapefruit, tangerines, tomatoes, melon, peppers, strawberries, broccoli, potatoes, and dark green vegetables. *Carotenoids: By now, you’ve probably heard of beta-carotene. It is one of over 600 substances in a family of carotenoids. Beta-carotene, lycopene, and lutein are all in this family and act to reduce damage from free radicals. You’ll find carotenoids in kale, tomatoes, carrots, and sweet potatoes. The best way to add these fighters to your diet is to consume whole grain cereals and the recommended two to three servings of fruits and three to five servings of vegetables per day, each day. Shop for variety so you benefit from all the different cereals, fruits, and vegetables. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 5-17-04 Over 17 Million Americans Have Diabetes and 6 million Americans have diabetes and don’t know it. Diabetes means that you’re blood glucose (often called blood sugar) is too high. Your blood always has some glucose in it because your body needs glucose for energy to keep you going. But to much glucose in the blood isn’t good for your health. Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin as well as it should. This causes sugar to build up in your blood. Diabetes can causes serious health complications including heart disease, blindness, kidney failure, and lower extremity amputations. Diabetes is the seventh leading cause of death in the United States. People can get diabetes at any age. Symptoms of Diabetes People who think they might have diabetes must visit a physician for diagnosis. They might have some or none of these following symptoms: frequent urination, excessive thirst, unexplained weight loss, extreme hunger, sudden vision changes, tingling or numbness in hands or feet, feeling very tired much of the time, very dry skin, sores that are slow to heal, and infections that are unusual. Types of Diabetes Type 1 Diabetes: formerly called juvenile diabetes or insulin-dependent diabetes, is usually first diagnosed in children, teenagers or young adults. Type 2 Diabetes: called adult-onset diabetes or non-insulin dependent diabetes, is the most common form of diabetes. Being over weight can increase the chances of developing type 2 diabetes. Gestational Diabetes: some women develop gestational diabetes during the late stages of pregnancy. Although this form of diabetes usually goes away after the baby is born, a woman who has had it is more likely to develop type 2 diabetes later in life. Other specific types of diabetes: can result from specific genetic syndromes, surgery, drugs, malnutrition, infections and other illness. Treating Diabetes To survive, people with type 1diabetes must have insulin by injections or a pump. Many people with type 2 diabetes can control their diabetes and their blood glucose by following a careful diet and exercise program, losing excess weight and taking medication. Most people with diabetes also need to take medications to control their cholesterol and blood pressure. Diabetes self-management education is an integral component of medical care. Among adults with diagnosed diabetes, 12% take both insulin and oral medications, 19% take insulin only, 53% take oral medications only, and 15% do not take either insulin or oral medication. Knowing the blood sugar levels that are right for you will help you control diabetes. If you want to learn more about diabetes, contact Angie Reynolds, RN, at the Breathitt Co. Health Department at 666-5274 or 666-8052 and/or make an appointment to be screened. HANDS Program at the Breathitt Co. Health Department By: James Elliott Turner 5-14-04 HANDS is a voluntary program for new and expectant parents. Families begin by meeting with a HANDS Parent Visitor who will discuss any questions about pregnancy or a baby’s first years. Based on the discussion, all families will receive information and learn about resources available in the community for new parents. Some families will receive further support through home visitation. The goals of HANDS are healthy pregnancy outcomes, optimal child growth and development, healthy and safe homes, and family self-sufficiency. As of January 30th, HANDS is currently serving 8,885 families throughout 120 Kentucky counties. It is considered to be one of the largest established home visitation programs in the United States. Beginning FY00 in fifteen pilot counties with 952 families, the program increased the number of families served each year (3,873 families in FY01, 6,643 in FY02 and 8,789 families in FY03). The goal for FY05 is to continue to provide health and social outcomes to just under 10,000 overburdened families. In Breathitt County, the HANDS program is currently serving almost 70 families with over 200 visits per month. Monthly over 9,000 home visits provide families with a multitude of activity. Family Support Workers (F.S.W.) present a parent-child interactive curriculum that focuses on basic care, social and emotional development, cues and communication, physical and brain development, as well as play and stimulation. Along with the Growing Great KIDS Curriculum, the FSWs will work with families on goal setting and childproofing homes for safety. Children also receive developmental screening and social-emotional screening to ensure the appropriate developmental milestones are being reached. Why should parents participate in HANDS? We at the HANDS program, feel like parents are the most important people in a baby’s life. Parents are the first and most important teachers a child will ever have. Being a parent is a very demanding job, and all parents have worries, questions and stress. The HANDS program can help with the parenting process. What can parents expect? *Support though your pregnancy and the early years of your baby’s life. *Ways to make your home safer for your baby. *Information on how to care for your baby. *Facts that will let you know your baby is growing and developing in healthy ways. *Activities that you and your baby can enjoy together that can stimulate your child’s brain development. *Access to other community services. The results of these efforts over the past 4 years show: *Lower number of Premature Infants. *Lower number of Low Birth Weight Babies. *Lower number of Very Low Birth Weight Babies We, at the Breathitt Co. HANDS program, are very proud of the families in our program. Contact the Breathitt Co. Health Department at 666-5274 or 666-7755 if you have any questions. Building A Better Breathitt Co. One Step At A Time 4-26-04 By: James Elliott Turner II, Breathitt Co. Health Department We Can Exercise While On Vacation Whether you travel a lot on your vacations or even for business trips, it is important to maintain your exercise routine. Problems that plague many travelers, such as jet lag, sleep loss and stress can all be relieved with a little exercise. Exercise can also help keep your metabolism up, maintain your current level of fitness and decrease the amount of time it takes to get back into the normal swing of things after your trip is over. Many hotels have fitness centers available to their guests. Use of these facilities is often free or only costs a normal fee. If the hotel you are staying at does not have such a facility, you might want to check with nearby health clubs to see if they will permit you to exercise there during your stay. If neither of these solutions is available, you still have other exercise options. All you need is a little preparation and creativity. Here are some exercise ideas to help keep you in shape when you’re on the road: *Invest in some portable exercise equipment such as bands, a jump rope, lightweight dumbbells or an exercise bar and workout in your room. *Hit the stairs. Trying jogging up and down the stairwell inside your hotel. Just don’t forget to bring your room key. *Think back to your physical education classes in school for exercise ideas. You can do push-ups, sit-ups, jumping jacks and squats in your hotel room. *If the hotel has a pool, use it to swim laps or jog in the shallow end in order to elevate your heart rate. *Take a brisk walk around the neighborhood or the local mall. Be sure to take safety into consideration before heading out and get a local map of the area from the hotel or internet. *Check to see if your hotel or local merchants offer bicycle rentals. No matter what form of exercise you choose, you should aim for at least 30 minutes of exercise each day. If your schedule doesn’t permit you to get all of the exercise time in one session, try doing three 10- minute sessions over the course of the day. While a little planning and creavity, you can easily incorporate exercise into your travel agenda. So the next time you are packing for a trip, be sure to include your workout clothes and shoes. Water Safety Tips Most of us like to swim in the summer months to cool off and relax with our family and friends. Here are some safety tips that you and loved ones need to follow every time you’re near a swimming pool, lake or river. 1. Learn to swim. 2.. Never push or jump on others. 3. Wear a lifejacket. 4. Don’t pretend you are drowning 5. Never swim alone. 6. Swim in designated areas only. 7. Never dive. 8. Don’t use toys as lifesavers. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 4-20-04 Time To Enjoy The Great Outdoors Spring means warmer weather and many new opportunities to renew your love for the outdoors. Many activities are available to help you get outside and active when spring arrives. Increased hours of daylight means more time to participate in outdoor activities. Believe it or not, gardening can be a great way to increase activity and get valuable exercise. Weeding and planting seeds or shrubs can require as much effort as walking almost an hour. Plus, it can be an effective means of resistance exercise. Weeding and planting burns about 160 calories ever 30 minutes. Digging and mowing (not a riding mower) burn about 190 calories an hour. Warmer weather is also a time for charity events. Participating in a walk or bike rides for charity will increase your activity level and help a good cause all at one time. Plus, getting friends and family to participate can make a charity event a social event. The spring weather also offers a great opportunity to get back to nature. Many local parks such as Natural Bridge and Buckhorn State Parks have trails both paved and unpaved that provide places to walk cycle or hike. Seeing new sights and participating in new activities can renew your motivation to exercise and stay fit. As with any outdoor activity, be sure to take proper safety procedures. If you are boating, be sure to wear a personal flotation device. Always wear a helmet when riding a bicycle. Sunscreen is very important when outside, as is drinking plenty of fluids like water. Why Should We Exercise? We continue to hear the experts spread the word about the benefits of exercise. What exactly are these benefits and how do they help us in everyday life? When put in real terms, the benefits are numerous and noticeable. Unloading the greeneries from the car or hauling luggage to your vehicle can be challenging to anyone. A program of regular strength training makes life much easier. Strength training helps maintain or increase muscle strength and muscle mass. Strong muscles make daily activities like lifting, pulling, and pushing easier and can reduce the risk of injury. Maintaining and increasing muscle mass also help keeps metabolism high. A high metabolism helps burn off those unwanted pounds that leads to added stress on the cardiovascular and skeletal systems. Keeping up with demands of daily life can be stressful, difficult, and exhausting. Regular aerobic exercise helps energize and refresh the body and mind. After a long day at the office, moderate exercise rids the body of toxins that accumulate during periods of stress. As few as ten minutes spent jogging or pedaling a bicycle relaxes tight and tense muscles. Exercise performed on a regular basis created a healthy and efficient cardiovascular system that will improve circulation to working muscles and provided increased endurance for life’s ongoing and challenging activities. Regular exercise also helps fight the aging process and allows us to remain active. It’s a great way to be able to maintain out livelihood and vibrancy of youth. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II, Breathitt Co. Health Department 4-9-04 Governor Ernie Fletcher has declared this week to be Public Health Week in the Commonwealth of Kentucky. The staff of the Breathitt County Health Department and Home Health Agency would like to take this opportunity to express our sincere thank you to all of the citizens of Breathitt County for your support over the many years of our service to all. In fact the Breathitt County Home Health Agency, one of the earliest in the Commonwealth, has just started our thirty fifth year of helping those in need of our specialized service of home health care. We presently employee fifty three extremely qualified and caring individuals whose purpose is to improve the quality of life for all Breathitt Countians. We quietly go about doing a myriad of activities to improve the health of all. Our programs include our public health clinic, environmental services, health education; HANDS for first time parents, home health, bioterrorism/smallpox disaster planning and prevention. We have family planning services, prenatal clinic, EPSDT services for children including immunizations. Our TB program offers TB skin tests, we have STD/HIV (Aids) testing and of course each year our FLU vaccinations for adults and children. Our Cancer program offers services for women who have no insurance at minimal cost to the patient. Included are pap smears and mammogram referrals. For patients who qualify, our agency can help pay for medical referrals should results of the above screenings need further medical tests. We collaborate with the University of Kentucky for our family planning provider and Dr. Donnie Spencer who conducts our prenatal clinic and delivers our beautiful babies at a nearby hospital. Our WIC program is a supplemental food program for pregnant women and children up to five years of age. We encourage you to call and ask about this program and others that we have available. Our Healthy Children Are Our Future – please help us to make a brighter future for all. “A family of services with your family in mind” Building A Healthier Breathitt Co. One Step At A Time 4-8-04 By: James Elliott Turner II, Breathitt Co. Health Department “Get Moving Kentucky” “Get Moving Kentucky” is a 5 –week walking program that gives you a chance to win prizes and have fun while you step toward better health. Walk on your own or as part of a team and you can set your own goals with no minimum distance required. You can walk anytime you want and does not have to be at a set location. If you live a long distance from town, walk in your community and the best part of this program is that you can walk anywhere you want and when you want. “Get Moving Kentucky” starts Monday, April 12th, 2004 and ends Friday, May 14,2004. Call in your weekly prizes to James E. Turner at 666-5274 or to Martha Yount at 666-8812 to be eligible for prize drawings. On Friday, May 14th, we will have an ending day picnic for presentation of awards at Douthitt Park. “Get Moving Kentucky” is a joint partnership between the Breathitt Co. Health Department and the Breathitt Co. Extension Service Why Should We Get Moving? For Love…. Physical activity can help you: *Meet New People *Spend time with family and friends! *Teach your kids a healthy lifestyle habit! *Create new family traditions *Live longer and feel better! For Health…. Physical activity has many positive effects on the body including: *Reduces chances of stroke, heart disease, breast cancer, osteoporosis, diabetes, colon cancer *Relieves stress, muscle tension *Maintains a healthy weight *Builds strength *Improves balance and coordination *Improves circulation For Money…. Did you know that? *Lifetime medical costs are less for active people. *For every dollar you invest in physical activity, you save approximately three dollars in medical care? *The estimated annual savings on health care due to regular physical activity is $500 per person? *Nearly %10 of health care costs in America is due to physical inactivity and obesity? For Fun…. Physical activity does not have to be difficult or take long to improve health *Even small changes can put you on the path to better health. *Finding new activities or more active ways to perform everyday tasks can be fun as well as healthy. National Center of Chronic Disease Prevention and Health Promotion University of Kentucky, Kentucky State University Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner II 5-6-04 Many people set exercise goals and then wonder, “Now that I have achieved my goal, can I exercise less and maintain my strength gains or weight loss?” The answer lies in what is known as the “Maintenance Stage.” In general, once your strength goal is reached, two brief workouts per weekout are sufficient for maintenance. While weight loss can be maintained with three or four 30-minute cardiovascular sessions per week, it is still highly recommended to be active at least 30 minutes a day. The key is to do so without injury. Tips To Reduce Injury Warm-up: Include a warm-up to prepare your body by engaging in your activity slowly for the first 5-10 minutes. This is especially important if your workout will be of moderate to high intensity. Mix it up: Cross-train to avoid over use injuries. If you run, try swimming or aqua jogging in a pool. If you bike, try in-line skating or walking. Incorporate an overall strength-training routine: A high level of muscle strength and endurance includes core strength and helps to prevent back pain. Cool-down and stretch: A cool-down consisting of low intensity movements should follow the workout to bring your heart rate near its pre-exercise level. In addition, stretching after a workout, while muscles are still warm, will improve or maintain a joint’s range of motion and help to prevent injuries. Listen to your body: Your body knows best, and you need to learn how to listen to it. If you’re tired, try exercising for 5-10 minutes. If you do not feel more energized, then take a day off from exercise. If something aches, treat it now rather than risk serious injury later. Too often people “work through” pain to avoid a day or two off from exercise, only to have to miss a month or more due to injury. Building A Healthier Breathitt Co. One Step At A Time By: James Elliott Turner 4-30-04 There Are No Good Excuses to Miss Exercising Exercising should be viewed as a rewarding experience, not a task that is done grudgingly. It is important to find a workout routine that complements your lifestyle, personal tastes, and your current physical status as well. If you find that you are spending more time finding reasons not to exercise than it takes to actually do your workout, it may be time to re-evaluate your routine. Here are some common excuses and simple ways to overcome them: Time Excuses: *I will be late for work if I exercise in the morning. *I don’t have enough time to exercise. *I have a ton of errands and housework to do tonight. Resolutions: All of these excuses essentially stem from a lack of planning. If you prefer to exercise in the morning, but are always running late, set your alarm for a half hour earlier. An early morning workout can really get you energized for the rest of the day. If miscellaneous errands and housework are overtaking your day, try to limit the amount of time that they take. Cook a couple meals at a time and freeze one to use later in the week. Ask your family for help in getting the housework done. You might even try working a little exercise into your cleaning routine. Remember physical activity is good for you, no matter what form it takes. Try to schedule all of your errands in one day. Get the grocery shopping done, pick up your clothes at the drycleaner’s and get the physical you’ve been putting off. Combining all of these tasks into a single day leaves the rest of the week wide open for exercise and other activities. Family Excuses: *I don’t spend enough time with my family already. *My family won’t support me with my new diet and exercise program. *I can’t leave my toddler alone while I am exercising. Resolutions: Many families lead very hectic lifestyles, therefore, it is important that you spend time together whenever possible. So spend time exercising with them. Go on a hike, go swimming, or take a walk together in the park after dinner. These are all great ways to exercise and get caught up with one another at the same time. If your family hasn’t yet jumped on the fitness and nutrition bandwagon, be a role model for them. Once they see you reaping the benefits of living a healthy lifestyle, they will likely decide to join you. If you have a little time at home, he or she shouldn’t stand in your way of exercising. If you enjoy walking outdoors, bring your toddler along in a stroller. Once he or she is old enough, they can walk beside you. If you prefer to walk indoors, let your toddler play while you run on the treadmill, just be careful to keep your child away from any exercise machines. Try placing a safety gate across the area where your toddler is playing. Work Excuses *I work long hours and don’t feel like exercising when I get home. *I work odd hours, so it’s hard to stick to an exercise routine. *I am physically active at my job. Resolutions: Even if you have worked all day long, it is still important to exercise. Not only will the exercise boost your energy level for the rest of the evening, but it will also help you unwind from the stress of the day. Who says that you will have to exercise at the same time as everyone else? Even if you get home from work at 2 a.m., you can still exercise. If you don’t want to venture outside at late hours, purchase an exercise bike or some weights to use during your workout. Emotional Excuses *I’m too depressed to exercise. *I’m bored with my current routine. *I’m scared of walking by myself at night. Resolutions: Whether you are just feeling down-in-the-dumps, or have actually been diagnosed with depression, exercise may be just what the doctor ordered. Exercising naturally raises the level of the chemical seratonin that our brain produces. This chemical has a direct effect on our emotional state. If you are bored with your current exercise routine, simply try a new one or experiment with a variety of routines. If you exercise alone, invite a friend with you. If you enjoy walking, but dislike walking after dark by yourself, try bringing a friend or family member along. Consider walking before you go to work or during your lunch break. You might also want to invest in a treadmill which would allow you to continue to walk while staying indoors |
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